“Mini Tabata” at Krav Maga,

Four Rounds at Each Station of 20 Seconds “On” and 10 Seconds “Off”

Concept2 Row (Calories)
Rest 1:00
Assault Bike (70 RPM / 50 RPM during “On”)
Rest 1:00
Slam Ball (45lb. / 30lb. – Max Reps)
Rest 1:00
GHD Sit-up (Max Reps)
Rest 1:00
Modified Rope Climb Drill (Max Reps)

Rest as needed than at HQ,

Every 2:00 for 14:00 (7 Rounds)

Front Squat, 3 Repetitions (Go Heavy!)

Note: On the Front Squat, the goal is to perform 7 rounds at a 3RM load. A great goal is bodyweight. The combination of the Tabata session followed by dedicated strength training makes for a very well rounded and “old school” session. For the Tabata session, athletes can pick their start station, but must honor the order of rotation. Every repetition counts!

Tom – we will miss you!


Wednesday Special Programs

CrossFit Light (5:00 PM – 6:00 PM at HQ)

Our Light Workout will be HQ programming with modifications as needed.

Open Gym (1:00 PM – 4:00 PM at HQ)

Krav Maga (6:15 PM – 7:00 PM at Krav Maga)


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